Still not lifting weights? You need to be!
The good news is that many Baby Boomers and older adults are taking heed of this advice. According to the International Health, Racquet and Sportsclub Association, the number of health club members over age 55 grew by 343% recently, while the number of members in the 35-54 age group increased by 180%.
But if you’re not one of these folks, or you’re just not convinced of the critical need for strength training, please read on.
3 Reasons to Pump Iron After Age 50
1) Muscle mass
As I’ve said many times, Mother Nature is NOT kind to us as we age. One of the main problems we encounter is a process called sarcopenia. Without weight training, we lose about 1/2 lb. of muscle (lean body mass) per year in our 30s and 40s. This amount doubles after age 50. So if you weigh the same in your 80s as you did at age 30, you have about 40 lb. less muscle mass. That means a 40 lb. increase in body fat, which is associated with many chronic diseases.
In addition, the loss of muscle mass means a loss of strength, and with that, decreased ability to carry on activities of daily life:
• taking stairs
• carrying groceries
• getting up from chair/car unassisted
• loss of balance
• playing with grandchildren
The quality of life goes way down, and the risk of falls goes way up.
2) Chronic diseases
Strength training helps curb the risk of many chronic diseases including:
• heart attack
• stroke
• osteoarthritis
• osteoporosis
• better blood sugar usage and insulin sensitivity, decreasing the risk of diabetes
• lower blood pressure in people with hypertension (high blood pressure)
3) Mental health
It may come as a surprise, but strength training is also valuable for your brain and emotional state. Here are a few of the documented benefits:
• Improved memory
• Improved executive control
• May lessen depression
• Much less chronic fatigue
• Improved quality of sleep
• Improved cognition
• Less anxiety
• Improved self-esteem/confidence
Ready to Thumb Your Nose at Mother Nature?
Here are some easy ways to get started with strength training.
• PIck up a set of light weights (2 lb. or 3 lb.) or cans (15 oz.) and simply carry them throughout the house several times per day.
• Perform push-ups against a wall or sturdy counter top.
• Stand from a chair or sofa without pushing with your arms. That is, just use your leg muscles to get up.
Looking for ways to start strength training? Give me a call!
We can discuss some practical tips and discover if any of my programs or classes are a good fit for you.
If you’d like to schedule that call with me, just CLICK THIS LINK, and let me know in the message that you would like a 1-on-1 call with me right away and I will be in touch to schedule that – oh, and leave me your phone number in there too since email is not as reliable as it used to be! Thanks.